Get Fuller Cheeks without Fillers

by: Linda Robison / Facial Fitness Specialist @ ABZ

See how to achieve fuller, natural-looking cheeks without fillers

Rounder, fuller cheeks are linked to a more youthful appearance. High, defined cheekbones have long been a symbol of beauty that stands the test of time

A picture of my fuller cheeks with more volume without fillers.

Full cheeks don’t equate to a chubby face! In fact, they can make your face look more sculpted and youthful

Well-rounded, full cheeks will NOT make your face look fatter! It's a common misconception.

Having defined cheekbones doesn't necessarily mean a fuller face; in fact, it's quite the opposite. When your cheekbones are round, full, and positioned high, your face tends to appear more sculpted.

On the other hand, sagging facial muscles can lead to a drooping effect, making your face seem heavier around the jowls and neck, altering its overall shape. And when this occurs, it can alter the overall shape of the face.

As we age, our face shape evolves and can affect our cheek volume

Face shape changes with age.

As we age, the shape of our face can shift. Our youthful, triangular contours often change to a more square shape, with more fullness appearing in the lower part of the face.

This shift can affect the volume in our cheeks, making it even more important to focus on restoring that youthful roundness and definition

Simple exercises to plump and lift your cheeks naturally

It's possible to achieve the look of fuller cheekbones without creating a chubby appearance or the use of fillers! Here are some techniques I used and my before and after results.

How to Plump Your Cheeks Without Fillers: Natural Tips and Exercises

Cheek Muscle Exercises: Regular cheek exercises can help increase volume. I’ll guide you through simple exercises to round out your cheeks and lift the area below.

Massage Techniques: Adding facial massage a few times a week can enhance the lifting and tightening effects of your workouts.

Here’s a look at my own journey to fuller cheeks without fillers, where I went from having a round, chubby face to more defined, lifted cheeks using natural techniques and cheek exercises.

Before and after images showing the transformation of fuller, lifted cheeks using cheek exercises.Cheek muscle exercises: My before and after results.

The Cheek Shaper Exercise:

If you're wondering how to plump your cheeks without fillers, these exercises and massage techniques are perfect for lifting and adding volume.

Carolyn performing the cheek shaper exercise.

The Cheek Shaper -  Copyright Carolyn’s Facial Fitness, LLC™

One effective technique is the Cheek Shaper, which is simple and easy to perform:

  1. Wrap your lips around your upper and lower teeth.
  2. Place your open hand against your face, thumbs next to your nose, and index fingers next to your temples.
  3. Smile while pressing evenly into your cheeks, “lifting up” with your hands.
  4. You should feel like you're "cupping" your bottom cheeks with your hands.
  5. Hold for a count of 10 and repeat four times.
  6. Do this 4 times a week, with a day of rest in-between.

ABZ Tip: Make sure to exert even pressure all along the hand and fingers where it presses into the face.

Updated: New Cheek Lifter Video

Want to see the Cheek Lifter in action? This quick, (under-one-minute) video that shows you how to shape and firm sagging cheeks and jowls. Tap on the photo below to have it delivered straight to your inbox!

Cheek lifter video newsletter signup.

Benefits of face massage for cheeks

In addition to facial exercises and bonus exercises for fuller cheeks, don't forget to add a facial massage for added benefits. Try to do this a few times a week.



Studies show that performing a facial massage on a regular basis had a lifting and tightening effect on the cheeks.

The study observed a shift in cheek tissue upward and horizontally, and an increase in the height of the SMAS layer. These changes are commonly associated with a lifting and tightening effect, suggesting that facial massage contributed to these desired outcomes.

Note: What does an increase in the height of the SMAS layer mean? It means your face is lifted. 

Increasing the height of the SMAS layer is good because it provides structural support, leading to a lifting effect on the face. This can result in firmer, tighter skin and a more youthful appearance by reducing sagging and wrinkles.

My experience with fillers

Me, showcasing high cheekbones and fuller cheeks through natural facial exercises and techniques for a youthful, sculpted appearance.

I’ve always had naturally high cheekbones and while they served me well up until my late 40s, once I got into my 50s, my cheeks started to look deflated and flattened. 

As a result, my nasal labial folds got deeper and more defined. I was told by a skincare expert that fillers into the folds would lift my face and smooth things out. 

However, my experience with fillers was not so great. They just made my face look bloated. Not the look I was after! That’s what led me to discover the benefits face exercises. 

I can see that gravity was taking its toll – and not just in the cheek area but in the entire lower part of my face – especially my neck!

Finding the right cheek exercise

The problem with fillers is that they don't address other aging concerns, such as a double chin or sagging neck skin.

After years of struggling to find a comprehensive facial exercise routine, I discovered Carolyn's Facial Fitness (CFF). This program has delivered the results I wanted and provided a wonderful massaging effect on my skin.

You can learn more about Carolyn's CFF program here and check out some sample exercises to see if you'll feel comfortable doing them. The bottom line?

It's important that you find an exercise program that you like and can stick with long term.

What have you tried to get fuller cheeks? What was your experience? Feel free to share with us at the Anti-Aging Blog.



FAQ: Fuller cheeks

Q: How to get fuller cheeks fast?

A: Fuller cheeks can't be achieved overnight, but with consistent exercises and facial massages, you can see noticeable results over time.

Q: How do you fix sunken cheeks without fillers?

A:  Sunken cheeks can be improved with exercises targeting the cheek muscles. Regular exercise and facial massage can help lift and firm the area naturally. The cheek shaper exercises listed in this fuller cheeks guide can help. 

About the Author:
Linda Robison is a Facial Fitness Specialist and the founder of Anti-Aging Beauty Zone. She shares expert insights on skincare, facial rejuvenation, and beauty treatments—blending traditional wisdom, personal experience, and science-backed research for both at-home and in-office solutions.

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